Cereals ready-to-eat vs Quinoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 200
Quinoa 368
Protein (g)
Cereals ready-to-eat 17.6
Quinoa 14.1
Carbs (g)
Cereals ready-to-eat 59.5
Quinoa 64.2
Fat (g)
Cereals ready-to-eat 5.16
Quinoa 6.07
Fiber (g)
Cereals ready-to-eat 41.3
Quinoa 7.00
Quick answers
Which has more protein?
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran — 17.6g vs 14.1g per 100g.
Which has fewer calories?
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran — 200 vs 368 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cereals ready-to-eat | Quinoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 200 kcal | 368 kcal | -46% |
| Macronutrients | |||
| Water | 11.7 g | 13.3 g | -12% |
| Protein | 17.6 g | 14.1 g | +24% |
| Total lipid (fat) | 5.16 g | 6.07 g | -15% |
| Carbohydrate, by difference | 59.5 g | 64.2 g | -7% |
| Fiber, total dietary | 41.3 g | 7.00 g | +490% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.770 g | 0.706 g | +9% |
| Fatty acids, total monounsaturated | 0.800 g | 1.61 g | -50% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 1.10 mg | 0.360 mg | +206% |
| Riboflavin (Vitamin B2) | 0.450 mg | 0.318 mg | +42% |
| Niacin (Vitamin B3) | 20.6 mg | 1.52 mg | +1257% |
| Pantothenic acid (Vitamin B5) | 2.93 mg | 0.772 mg | +280% |
| Vitamin B-6 — Pyridoxine | 0.680 mg | 0.487 mg | +40% |
| Biotin (Vitamin B7) | 193 ug | 184 ug | +5% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | 81.2 mg | 70.2 mg | +16% |
| Vitamin B-12 — Cobalamin | 0.230 ug | 0 ug | |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | — | 8.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 2.44 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.10 ug | |
| Minerals | |||
| Calcium, Ca | 66.0 mg | 47.0 mg | +40% |
| Iron, Fe | 13.9 mg | 4.57 mg | +204% |
| Magnesium, Mg | 606 mg | 197 mg | +208% |
| Phosphorus, P | 1314 mg | 457 mg | +188% |
| Potassium, K | 1284 mg | 563 mg | +128% |
| Sodium, Na | 6.00 mg | 5.00 mg | +20% |
| Zinc, Zn | 11.2 mg | 3.10 mg | +262% |
| Copper, Cu | 1.09 mg | 0.590 mg | +85% |
| Manganese, Mn | 17.4 mg | 2.03 mg | +755% |
| Selenium, Se | — | 8.50 ug | |
| Other Nutrients | |||
| Energy | 839 kj | 1539 kj | -45% |
| Ash | 6.04 g | 2.38 g | +154% |
| Starch | — | 52.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 193 ug | 184 ug | +5% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 184 ug | |
| Betaine | 320 mg | 630 mg | -49% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 1.00 ug | |
| Vitamin A, IU | 0 IU | 14.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 163 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.080 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 4.55 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.350 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0.600 g | |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | — | 0.037 g | |
| SFA 20:0 (Arachidic acid) | — | 0.030 g | |
| SFA 22:0 (Behenic acid) | — | 0.030 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.010 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 1.42 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.093 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.083 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.017 g | |
| Fatty acids, total polyunsaturated | 2.72 g | 3.29 g | -17% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 2.98 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.260 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.009 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0.047 g | |
| Tryptophan (EAA) | — | 0.167 g | |
| Threonine (EAA) | — | 0.421 g | |
| Isoleucine (EAA, BCAA) | — | 0.504 g | |
| Leucine (EAA, BCAA) | — | 0.840 g | |
| Lysine (EAA) | — | 0.766 g | |
| Methionine (EAA) | — | 0.309 g | |
| Cystine (conditionally essential) | — | 0.203 g | |
| Phenylalanine (EAA) | — | 0.593 g | |
| Tyrosine (conditionally essential) | — | 0.267 g | |
| Valine (EAA, BCAA) | — | 0.594 g | |
| Arginine (conditionally essential) | — | 1.09 g | |
| Histidine (EAA) | — | 0.407 g | |
| Alanine | — | 0.588 g | |
| Aspartic acid | — | 1.13 g | |
| Glutamic acid | — | 1.87 g | |
| Glycine (conditionally essential) | — | 0.694 g | |
| Proline (conditionally essential) | — | 0.773 g | |
| Serine | — | 0.567 g | |
| Choline | |||
| Choline from glycerophoshocholine | 5.90 mg | 14.0 mg | -58% |
| Choline from phosphatidylcholine | 19.0 mg | 17.0 mg | +12% |
| Choline from phosphocholine | 2.00 mg | 0.400 mg | +400% |
| Choline from sphingomyelin | 0.900 mg | 0.700 mg | +29% |
| Free Choline | 54.0 mg | 38.0 mg | +42% |
| Total Choline | 81.0 mg | 70.0 mg | +16% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran nutrition facts Quinoa, uncooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +1257% in Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Manganese, Mn +755% in Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Fiber, total dietary +490% in Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Pantothenic acid (Vitamin B5) +280% in Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran
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